The Basics of Strength and Cardio Training

Cardiovascular and strength training exercise burns more fat cells and increases body metabolism rate to lose weight effectively.

If you want to lose weight fast, you must engage in cardio and strength exercises. This is because cardio and strength exercises can burn fat. So by using cardio and strength training, you will increase your metabolism rate and make your body burn fat faster.

It is an established fact that strength training and cardiovascular exercise can burn fat. But, how much time in the gym do you need to achieve weight loss goals? Honestly, the amount of time needed is much less than some assume. However, many people will look towards fitness professionals with "ripped" physiques and assume they need to spend the same hours in the gym as the fitness pro. While investing such a time commitment will yield results, finding such time commitments are difficult. Also, to work out for two hours straight requires a great deal of stamina. That stamina needs to be built from the ground up. In other words, you cannot start at the advanced level. Your body needs a gestalt period where in can get into that high level of conditioning. So, let’s look at the basic strength and cardio training programs one should engage in.

A basic strength training program should consist of a decent mix of compound and isolation exercises. Compound exercises engage more than one muscle group. Examples of these exercises include bench presses, shoulder presses, and squats. Isolation exercises target one body part and include bicep curls, leg raises, shoulder raises, etc.

In terms of the actual gym time you need, you want to limit the time you spend lifting weights to 3 or 4 days a week and you only want to spend 45 minutes to and hour per session. Now, some may think that this is too little. However, muscles grow when the body is at rest. So, overdoing it in the gym will actually inhibit progress and not improve it.

Cardio exercise involves any activity that involves movement. Cycling, jogging, playing tennis, etc are all examples of cardio exercises. You can perform cardio work at light, medium, or high intensity. It is best to stay within the intensity level that is most comfortable to you. Do not be in a rush to overwork yourself. As you conditioning improves, you can step it up a notch. Simply be patient and you will be able to take on tougher cardio programs.

However, no matter what level of cardio you engage in, always do it for a minimum of 20 minutes. Anything less will not have much of an effect on burning stored fat. Also, you can perform cardio 5 – 7 days a week depending on your conditioning and the type of workout you do. The lighter the intensity or the higher your conditioning is, the more time you can invest in cardio work. And, of course, this will yield a lot of burned calories. That means you will lose weight!

While some opt to do one or the other, it is much better to take part in both strength training and cardio exercise programs. This way, you will develop your body to the highest level while greatly reducing the volume of stored fat in your body. In other words, you will become leaner and in better shape. Clearly, that is a good goal to aspire to!

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